Krav Maga Advanced Level 2 Phase B
- Lesson 1
- Lesson 2
- Lesson 3
- Lesson 4
- Lesson 5
- Lesson 6
- Lesson 7
- Lesson 8
- Lesson 9
- Lesson 10
- Lesson 11
- Lesson 12
Krav Maga Advanced Phase B - Week 13
Weekly Focus: Stick Defense
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activities:
- #1 - jab
- #2 - jab, cross
Time:
- Impact on focus mitts - 1 minute
- Offense and defense with partner - 1 minute
Add round kicks - 1 minute
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities:
- 10 globe twist
- 10 power squats
- 10 push-ups
Time: AMRAP (as many rounds as possible) in 3 minutes
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against all chokes and shove with a swing punch
Activity:
• Review knowledge domain stick defense on board
Stick Defense
Techniques and tactics used to overcome an assailant armed with a stick
Specific attack identified by its trajectory
| Attack Direction | Types | Defense |
|---|---|---|
| Peripheral | Overhead strikeForward hand strikeBackhand strike | Enter on the negative with combativesEnter on the positive with diving (overhead) or universal cover (forward hand or backhand) |
| Straight forward | Thrust | Redirect, pass, control, counter |
| Choke from rear | Pluck, strike groin, turn in to escape |
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity: Spontaneous attacks:
- In full gear students square off - one armed with a stick and the other empty-handed
- The objective is to mobilize weapon limb, counter, and takedown
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activity:
- One station ground and pound and other station strikes on pad
- Switch on cue
Time: 1 minute
Krav Maga Advanced Phase B - Week 14
Weekly Focus: Tactical Stick
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activities:
- #3 - cross, hook, cross
- #2 - jab, cross, hook, cross
Time:
- Impact on focus mitts - 1 minute
- Offense and defense with partner - 1 minute
Add round kicks - 1 minute
Warrior Conditioning
Total body workout to develop the physical attributes necessary to succeed in combat
Activities:
- 15 burpees
- 15 V ups
Time: AMRAP (as many rounds as possible) in 3 minutes
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against all headlocks and shoves with a swing punch
Activity:
- Review knowledge domain tactical stick on board
Tactical Stick
Practice offensive use of a stick or stick-like object in self defense
Activities:
| Position | Movement |
|---|---|
| Standing | Forward hand strike to leg, arm, head |
| Standing | Back hand strikes to leg, arm, head |
| Standing | Butt strike to center line - single grip and double grip |
| Standing | Overhead strike to arm or head |
| Kneeling | Forward hand strike to leg, arm, head |
| Kneeling | Back hand strikes to leg, arm, head |
| Kneeling | Butt strike to center line- single grip and double grip |
| Kneeling | Overhead strike to arm or head |
For all: Impact on pad and image on partner
Time: 30 seconds each
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity: Bump and strike:
- Operator's eyes are closed
- Gets bumped with pad
- Opens eyes
- Forward hand and overhead strike
Time: 1 minute
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
No aggressiveness drill this week
Krav Maga Advanced Phase B - Week 15
Weekly Focus: Self Defense Flow #1
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activities:
- #5 – uppercut, hook, cross, uppercut
- #6 – uppercut, cross, hook, uppercut
Time:
- Impact on focus mitts - 1 minute
- Offense and defense with partner - 1 minute
Start with slip - 1 minute
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities:
- 10 thrusters
- 10 dive bombers
Time: AMRAP (as many rounds as possible) in 3 minutes
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against all bear hugs and shoves with a swing punch
Activity:
Review knowledge domain on board
Self Defense Flow #1
Practice stand up grab defense to punch defense to takedown defense
Activity:
| Step | An Attacker will… | You will… |
|---|---|---|
| 1 | Give any choke, bear hug, or headlock | Defend with counterattack |
| 2 | Push and throw a straight punch | Defend with counterattack |
| 3 | Attempt to grab legs for takedown | Sprawl and defend with counterattackGet away |
Notes:
- Vary initial attack
- Use multiple attackers
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity: Spontaneous attack:
- Operator facing three or more people
- Attackers take turns going after operator randomly with a cross
Time: 1 minute
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activity:
- Strike on pad from standing and on back
- Switch on cue
Time: 1 minute
Krav Maga Advanced Phase B - Week 16
Weekly Focus: Sparring
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activity:
- 21 punch combo
Time:
- Impact on focus mitts - 1 minute
Offense and defense with partner - 1 minute
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities: Fit Test
- Push ups
- Sit ups
- Kicks
- Punches and kicks
- Punches (400/min goal)
Time: 1 minute each
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against all chokes, head locks, and bear hugs
Activity:
Review knowledge domain sparring on board
Sparring
Offensive and defensive techniques and tactics used against an active opponent
Activity:
| Round | Activity | Count |
| 1 | punches | 1-1, 2-2, 3-3. no count |
| 2 | kicks | 1-1, 2-2, 3-3. no count |
| 3 | punches and kicks | 1-1, 2-2, 3-3. no count |
Time: 1 minute each round
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity:
- Multiple attackers- strikes on pad or all chokes
Time: 1 minute
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activities:
- 12 burpees and break through the pads
10 second punches on pad
Krav Maga Advanced Phase B - Week 17
Weekly Focus: Long Gun Defense
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activities:
- #7 - duck, hook, cross, hook
- #8 - duck, cross, hook, cross
Time:
- Impact on focus mitts - 1 minute
- Offense and defense with partner - 1 minute
Add round kicks - 1 minute
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities:
- 7 jump squats
- 7 dive bombers
- 7 V-ups
Time: AMRAP (as many rounds as possible) in 3 minutes
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against all chokes and shoves with a straight punch
Activity:
Review knowledge domain long gun defense on board
Long Gun Defense
Techniques and tactics used to overcome an assailant armed with a long gun
Activity:
- to the front live side
- to the front dead side
- to the rear live side
- to the rear dead side
- to side in front of arm
- to side behind arm
- to temple
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity: Random long gun attacks:
- Operator starts with eyes closed then opens them when gun is presented
Time: 1 minute
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activity:
- Switch on cue - one station ground and pound and other station strikes on pad
Time: 1 minute
Krav Maga Advanced Phase B - Week 18
Weekly Focus: Tactical Long Gun
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activities:
- #9 - slip, jab, cross
- #10 - slip, cross, jab
Time:
- Impact on focus mitts - 1 minute
- Offense and defense with partner - 1 minute
Add front kicks - 1 minute
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities:
- 12 plank knees to elbows
- 12 push ups
Time: AMRAP (as many rounds as possible) in 3 minutes
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against all headlocks and a shove with a straight punch
Activity:
Review knowledge domain tactical long gun on board
Tactical Long Gun
Offensive use of a long gun in self defense
Activities:
Cold weapon (blunt force trauma) sequence from shooting position
- Diagonal butt strike up
- Diagonal barrel strike down
- Thrust with muzzle
- Step horizontal butt strike
- Back butt strike
- Step back to shooting position
Shooting Drills
- Shooting position sequence- standing, kneeling, prone
- Stress fire (striking and absorbing)
- Multiple targets
- Figure 8 movement
- Sprint and shoot from cover
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity: Random long gun attacks:
- Operator starts with eyes closed then opens them when gun is presented
Time: 1 minute
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activity:
- Break out of a circle of pads
- Attack heavy bag for 15 seconds
Krav Maga Advanced Phase B - Week 19
Weekly Focus: Self Defense Flow #2
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activities:
- #11 – cover body, duck, hook to the body, hook to the head, cross, hook
- #12 – cover body, duck, hook to body, uppercut, hook, cross
Time:
- Impact on focus mitts - 1 minute
- Offense and defense with partner - 1 minute
Start with #1 and #2 - 1 minute
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities:
- 10 globe twist
- 10 power squats
- 10 push ups
Time: AMRAP (as many rounds as possible) in 3 minutes
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against bear hugs and a shove with a straight punch
Activity:
Review knowledge domain on board
Self Defense Flow #2
Practice stand up grab defense to punch defense to takedown defense
Activity:
| Step | An Attacker will… | You will… |
| 1 | Give any choke, bear hug, or headlock | Defend with counterattack |
| 2 | Push and throw a swing punch | Defend with counterattack |
| 3 | Attempt to grab legs for takedown | Sprawl and defend with counterattackGet away |
Notes:
- Vary initial attack
- Use multiple attackers
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity: Spontaneous attack:
- Operator facing three or more people
- Attackers take turns going after operator randomly with random attacks
Time: 1 minute
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activity:
- Strike on pad from standing and on back
- Switch on cue
Time: 1 minute
Krav Maga Advanced Phase B - Week 20
Weekly Focus: Sparring
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activity:
- 21 punch combo
Time:
- Impact on focus mitts - 1 minute
Offense and defense with partner - 1 minute
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities: Fit Test
- Push ups
- Sit ups
- Kicks
- Punches and kicks
- Punches (400/min goal)
Time: 1 minute each
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against all chokes, head locks, and bear hugs
Activity:
Review knowledge domain sparring on board
Sparring
Offensive and defensive techniques and tactics used against an active opponent
Activity:
- All strikes: 1-1, 2-2, 3-3, no count
Time: 1 minute each round
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity:
- Multiple attackers- strikes on pad or all head locks
Time: 1 minute
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activities:
- 12 burpees and break through the pads
10 second punches on pad
Krav Maga Advanced Phase B - Week 21
Weekly Focus: Krav Maga Ground Survival
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activities:
- #13 - leg block, cross, hook, round kick
- #14 - leg block, hook, cross, switch, round kick
Time:
- Impact on focus mitts - 1 minute
- Offense and defense with partner - 1 minute
Start with #4 – jab, cross, hook, cross
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities:
- 8 push-ups with knees to elbow
- 8 thrusters
Time: AMRAP (as many rounds as possible) in 3 minutes
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against all chokes and takedown with a swing punch
Activity:
Review knowledge domain ground survival on board
Ground Survival
Techniques and tactics used to survive an altercation on the ground
Activities:
Ground flow
- Mount
- Trap and roll
- Guard
- Step out
- Crosssmount
- Switch base mount
- Repeat
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity: Get up:
- Partner pins operator down with a pad
Operator must get up from back and stomach then attack pad
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activity:
- Switch on cue - one station ground and pound and other station strikes on pad
Time: 1 minute
Krav Maga Advanced Phase B - Week 22
Weekly Focus: Surviving an Abduction or Hostage Situation
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activities:
- #15 - right elbow, left elbow, right elbow, step, spin left back elbow, right elbow, 3 knees
- #16 - left hook, right elbow, left elbow, spin right back elbow, left elbow, 3 knees
Time:
- Impact on focus mitts - 1 minute
Start with covers - 1 minute
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities:
- 5 dive bombers
- 5 jump knee tucks
Time: AMRAP (as many rounds as possible) in 3 minutes
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against all headlocks and takedown
Activity:
Review knowledge domain on board
Fighting With Restraints
Desensitize to being restrained while fighting
Activities:
With hands tied to front or back:
- Combatives on pads 30 seconds each (standing, kneeling, lying on back)
o kicks and knees
o hands, elbows, head butts
o Impact on pads and image on partner
- Drive opposition to wall
o drive forward with shoulder
o head butt upwards
o elbows and knees
Being transported
- pull away
- elbows and knees
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity: Circle of pads:
- Strike all pads nonstop while hands are tied
Time: 1 minute
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activity:
- Covers from varying positions and counter punch on cue
Time: 1 minute
Krav Maga Advanced Phase B - Week 23
Weekly Focus: Self Defense Flow #3
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Activities:
- Rotations
- Lunge series
- Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
- Jump rope
Time: 3 minutes
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activities:
- #17 – left front kick, right round kick, reverse side kick
- #18 – right front kick, switch round kick, reverse side kick
Time:
- Impact on body shield - 1 minute
Offense and defense with partner - 1 minute
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities:
- 5 burpee long jumps
- 15 air jacks
Time: AMRAP (as many rounds as possible) in 3 minutes
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against bear hugs and a tackle
Activity:
Review knowledge domain on board
Self Defense Flow #3
Practice stand up grab defense to punch defense to takedown, ground survival
Activity:
| Step | An Attacker will… | You will… |
| 1 | Give any choke, bear hug, or headlock | Defend with counterattack |
| 2 | Take down | Go to guard, scissor sweep, mount, counterattack |
| 3 | Turn over | Vascular neck restraint |
Notes:
- Vary initial attack
- Use multiple attackers
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity: Spontaneous attack:
- Operator facing three or more people
- Attackers take turns going after operator randomly with random attacks
Time: 1 minute
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activity:
- Strike on pad from standing and on back
- Switch on cue
Time: 1 minute
Krav Maga Advanced Phase B - Week 24
Weekly Focus: Sparring
Phase
Activities and Time
Warm Up
Accelerate heart rate and increase breathing
Note: Wear all fight gear
Activity:
- 21 punch combo
Time:
- Impact on focus mitts - 1 minute
Offense and defense with partner - 1 minute
Warrior Combos
Specific combinations linked together to form various combinations
Note: Wear all fight gear
Activities:
- #17 – left front kick, right round kick, reverse side kick
- #18 – right front kick, switch round kick, reverse side kick
Time:
- Impact on body shield - 1 minute
Offense and defense with partner - 1 minute
Warrior Conditioning
Timed total body workout to develop the physical attributes necessary to succeed in combat
Activities: Fit Test
- Push ups
- Sit ups
- Kicks
- Punches and kicks
- Punches (400/min goal)
Time: 1 minute each
Threat Recognition Drill
Develop our ability to discriminate between various attacks
Defend against all chokes, head locks, and bear hugs
Activity:
Review knowledge domain sparring on board
Sparring
Offensive and defensive techniques and tactics used against an active opponent
Activity:
- All strikes: 1-1, 2-2, 3-3. no count
- Add takedowns
Time: 1 minute each round
Stress Drill
Acclimate us to the sudden shock of being attacked
Activity:
- Multiple attackers- strikes on pad or bear hugs
Time: 1 minute
Aggressiveness Drill
Instill a survival mindset and develop our killer instincts
Activities:
- 12 burpees and break through the pads
10 second punches on pad